August 28, 2007
Yoga Tips For Women: Boat
The Boat is a great position for an Ab workout. Also strengthens quads and hip flexors. This is an easy to intense position depending on if you use suggested modifications. Can be a little strenuous on lower back with out modifications.
1. Start in a seated position with your knees bent and your head, neck and back in alignment. On an inhale raise your arms to shoulder height. Be sure to keep your core muscles tight. This is one modification for lower back pain. Hold position for 5 to 8 breaths.
2. After you raise your arms raise; inhaling raise your feet off the ground, keeping your knees bent. And to help support your back keep your arms at shoulder height, but hold on to the back of your thighs. This is another modification for this position.
3. For the final and most difficult pose of this position, keep your arms raised at shoulder height, extend your legs, keep your feet flexed and legs about hip width apart. Keep your core muscles tight and spine straight. Hold this pose for 5 to 8 breaths, relax and do again for a great abdominal workout.
Posted by Dallas Personal Trainer at August 28, 2007 2:57 PM